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Enkiri Elite Fitness
United States
Приєднався 26 вер 2010
Fitness aficionado, travel enthusiast, athlete & coach. I teach people how to get big, strong, and athletic.
The Old School Secret to Build HUGE LEGS Fast: 20 Rep Squats (INSANE NATTY GAINS!)
This video is based on an article I wrote a few years ago detailing my experiences with the 20 rep squat program. You can find the original article here: www.enkirielitefitness.com/articles/20-rep-squats
If you enjoy this type of video please remember to hit the like button, subscribe to my channel, and leave me a friendly comment as well! If you'd like to support my work please consider picking up a training program from my website (I have over 50 five star reviews on Google!). I hope you enjoy the video.
My programs
www.enkirielitefitness.com/templates
________________________________
The true secret to building HUGE legs fast is the 20 rep squat protocol, also known as "breathing squats" or "widowmakers."
This training method is steeped in tradition and weight room lore. In hardcore training circles there is an almost mythical aura surrounding it. Simultaneously, it is both feared and revered. The idea itself is about as old school and gritty as can be: take a weight that you can do 10 reps with on the squat and then once you have reached 10 reps....do 10 more!
Do not rack the bar. Instead take a breath, stand there and rest for a few seconds with the barbell on your back, and keep squatting. Breathe and rest and continue the set until you have completed 20, gut wrenching reps. Part way through this set you'll learn why some people call these "breathing squats." If you don't survive the ordeal then your friends will learn why others call them "widowmakers."
This training protocol can pack size onto your thighs like nothing I have ever experienced before, build a level of mental fortitude that is tough to replicate with other means, and enhance your general conditioning while also dramatically increasing your core strength and endurance.
That is killing a lot of birds with one stone and it can all be accomplished with just 90 seconds of training per week. The kicker is it takes a pair of big metaphorical stones of a different sort to push your body across this painful threshold and earn all of these hard fought accolades.
Do you think you have what it takes?
________________________________
COACHING, PROGRAMS, & TRAINING GEAR
Online Coaching: www.enkirielitefitness.com/coachingservices
Re-Usable Training Templates: www.enkirielitefitness.com/templates
My archive of fitness articles: www.enkirielitefitness.com/articles
5% off Major Fitness products! Code ENKIRIELITE
majorfitness.sjv.io/LXYzN0
12% off RitFit Sports products with code RFENKIRI
noxl.ink/OnORDt
Check out Barbell Apparel! Awesome and stylish clothes designed for LIFTERS!
barbellapparel.com/?rstr=enkiri
10% off Tib Bar Guy products! Code ENKIRI10
www.thetibbarguy.com/enkiri
I use the Kensui Fitness weight vest to load my push ups
kensuifitness.com/?ref=enkiri
Instagram: enkiri_elite
TikTok: www.tiktok.com/@enkiri_elite
Patreon: www.patreon.com/EnkiriElite
The Enkiri Elite Fitness vision is to:
-Inspire people to better themselves by showcasing different feats of physical fitness.
-Provide free, high quality information covering multiple realms of fitness (weight training, athletic enhancement, conditioning, etc.) to those dedicated individuals who are seeking it.
-Offer personal training and guidance to people who want to take their overall fitness, general health, and aesthetics to the next level.
If this sounds like you, then please join me and let's push to reach the next level together!
________________________________
TIMESTAMPS
0:00 The secret to building MONSTER legs
3:10 Benefit 1: Build HUGE LEGS FAST
7:38 Benefit 2: Insane mental fortitude
10:52 Benefit 3: Lactic acid means nothing to you
12:06 Benefit 4: Bulletproof lungs & bulletproof core
14:33 Final thoughts
#squat #20repsquats #widowmaker #breathingsquats #andersonsquat #legworkout #legday #squat #squatworkout #squatday #strength #strengthandconditioning #strengthtraining #bodybuilding #fitness #powerbuilding #powerlifting #naturalbodybuilding #naturalstrength #naturalmuscle #enkirielitefitness #olympiclifting #quads #quadworkout #quadzilla #viralvideo #viralvideos #conjugatemethod #viral #athlete #trainlikeanathlete #longevity #longevitylifestyle #fitness #fitnesstips #longevitytips
If you enjoy this type of video please remember to hit the like button, subscribe to my channel, and leave me a friendly comment as well! If you'd like to support my work please consider picking up a training program from my website (I have over 50 five star reviews on Google!). I hope you enjoy the video.
My programs
www.enkirielitefitness.com/templates
________________________________
The true secret to building HUGE legs fast is the 20 rep squat protocol, also known as "breathing squats" or "widowmakers."
This training method is steeped in tradition and weight room lore. In hardcore training circles there is an almost mythical aura surrounding it. Simultaneously, it is both feared and revered. The idea itself is about as old school and gritty as can be: take a weight that you can do 10 reps with on the squat and then once you have reached 10 reps....do 10 more!
Do not rack the bar. Instead take a breath, stand there and rest for a few seconds with the barbell on your back, and keep squatting. Breathe and rest and continue the set until you have completed 20, gut wrenching reps. Part way through this set you'll learn why some people call these "breathing squats." If you don't survive the ordeal then your friends will learn why others call them "widowmakers."
This training protocol can pack size onto your thighs like nothing I have ever experienced before, build a level of mental fortitude that is tough to replicate with other means, and enhance your general conditioning while also dramatically increasing your core strength and endurance.
That is killing a lot of birds with one stone and it can all be accomplished with just 90 seconds of training per week. The kicker is it takes a pair of big metaphorical stones of a different sort to push your body across this painful threshold and earn all of these hard fought accolades.
Do you think you have what it takes?
________________________________
COACHING, PROGRAMS, & TRAINING GEAR
Online Coaching: www.enkirielitefitness.com/coachingservices
Re-Usable Training Templates: www.enkirielitefitness.com/templates
My archive of fitness articles: www.enkirielitefitness.com/articles
5% off Major Fitness products! Code ENKIRIELITE
majorfitness.sjv.io/LXYzN0
12% off RitFit Sports products with code RFENKIRI
noxl.ink/OnORDt
Check out Barbell Apparel! Awesome and stylish clothes designed for LIFTERS!
barbellapparel.com/?rstr=enkiri
10% off Tib Bar Guy products! Code ENKIRI10
www.thetibbarguy.com/enkiri
I use the Kensui Fitness weight vest to load my push ups
kensuifitness.com/?ref=enkiri
Instagram: enkiri_elite
TikTok: www.tiktok.com/@enkiri_elite
Patreon: www.patreon.com/EnkiriElite
The Enkiri Elite Fitness vision is to:
-Inspire people to better themselves by showcasing different feats of physical fitness.
-Provide free, high quality information covering multiple realms of fitness (weight training, athletic enhancement, conditioning, etc.) to those dedicated individuals who are seeking it.
-Offer personal training and guidance to people who want to take their overall fitness, general health, and aesthetics to the next level.
If this sounds like you, then please join me and let's push to reach the next level together!
________________________________
TIMESTAMPS
0:00 The secret to building MONSTER legs
3:10 Benefit 1: Build HUGE LEGS FAST
7:38 Benefit 2: Insane mental fortitude
10:52 Benefit 3: Lactic acid means nothing to you
12:06 Benefit 4: Bulletproof lungs & bulletproof core
14:33 Final thoughts
#squat #20repsquats #widowmaker #breathingsquats #andersonsquat #legworkout #legday #squat #squatworkout #squatday #strength #strengthandconditioning #strengthtraining #bodybuilding #fitness #powerbuilding #powerlifting #naturalbodybuilding #naturalstrength #naturalmuscle #enkirielitefitness #olympiclifting #quads #quadworkout #quadzilla #viralvideo #viralvideos #conjugatemethod #viral #athlete #trainlikeanathlete #longevity #longevitylifestyle #fitness #fitnesstips #longevitytips
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These are the first exercise I do on leg day and they work way better for me than regular squats and gives me greater stability
That’s very impressive. Erectors of steel!
This should bring me back from the dead thanks
Thank you so much! What exercise do you recommend for lateral eipcondylitis?
Okay you've convinced me. I will start doing front squats instead of back squats for a while (or maybe start alternating). One reason why I opted for back squats before was because, as you say in the video, front squats require much more upper body strength and stability to support the barbell compared to back squats, so i felt with back squats it was easier to target quads without being limited by core/back strength.
I see this as always being the limiting factor which is why I don’t see them as a viable quad exercise
Suggestions for phase 2 exercises for proximal bicep tendon?
Good effort. The back rounding will come around in thirty or so years to keep you in pain . But hey, you made a video . 👍
I've watched Jeff's video a few times now and honestly more than anything it's just downright confusing. In fact at 2:19 he says "breath out as you come to the top" which makes no sense if he's advocating breathing out BEFORE squatting (because you'll have no more air to breath out). Also for me the terms "contract your abs" and "tighten your abs" are synonymous with "abdominal bracing" and (I think?!) his point is simply that abdominal bracing with air or without air is MUCH more stable than "breath in going down, breath out going up." That being said I have no clue why anyone would breath out, then brace their abs, then squat. If anything first getting in a smaller breath for higher rep ranges (while focusing on abdominal bracing) is getting good stability without getting too lightheaded or passing out. He really needs to delete this goddamn nonsensical video or do some MASSIVE video editing!
My tendonitis is in both of my wrists primarily due to gaming and staying in a fixed "flexed" finger position for long periods but I now expierence it whilst doing jobs that require constant flexing of the fingers. This also leads to joint pain on the finger joints. So, how do I wrap my wrists then recreate the movement as explained? Wrap them then game a little?
That's exactly how I started my boys....this method keeps them humble, disciplined NO EGO LIFTING!
Great video! I have the same pain in the bicep/elbow as you. Did you do any heat or ice between sets?
To bring a touch of scientific hypertrophy research here, deadhanging at the bottom of chin-ups increases the stretch on the lats, which is the most important part of any lift for muscle building so really letting your lats get stretched out is actually just better in pretty much every regard
so while treating the bicep tendonitis, can you hit intense back on back days?
as long as the exercises you do don't continually aggravate the tendinitis, then yes.
@@EnkiriElitethanks a lot
BPC 157 fixed mine
If at your already really advanced lvl you want to reach ' another lvl of strength' , well i hate to tell u this bro but this will be at the detriment of your health, meaning reached a certain point, the more u get strong the more others health parameters will be affected
lol
What do you think about ring pushups
Just saw your marketplace post after watching this video.Awesome channel.definitely getting a sub
thanks man! much appreciated and I hope you enjoy the content.
Wild
Wait so was it basically just 1x1@RPE 9 and 3x10@70%ish twice a week?
If ya don’t mind, how do I do this safely?
Ever consider stone lifting :D
Great video
I have the same issue im doing curls of 2kg atm slowly working my way up.I really hope this helps.
I know this is a good exercise and youre doing it well but it just looks funny like youre slamming your head into your desk lol
SSB + dead stop with that depth and weight is impressive!!!
Thank you sir! I basically go for a heavy 3 on a good morning variation like every 3-4 months haha i figure next time I'll just have to load up 3 hundo and go for it
@@EnkiriElitejust casually mogging my squat lol.
Steel cable erectors
Unorthodox way to celebrate your birthday. I think i like you. We are kind of alike. I always go that extra mile instead of shutting down. Cheers🎉
You are one fast man.
NUMBER 3... cross leg. That is what I call the runway model run. Models train to walk the runway, stepping on opposite sides of the line.
I bet your testosterone level is 1000. You, and everything about you, are inspiring. I can be better. I should do better.
You're a crazy mofo. Stay safe out there buddy.
So tough!
God i think i hurt my back just watching this lol
A chiropractors wet dream
Horrible squat form. Learn what you're doing before you hurt yourself.
Lol!! Do you really think that was supposed to be a squat?
Cause this isnt a squat lmfao
This has to be a joke right?You can obviously read if you can type a comment.
You're supposed to lift with your legs not your back. Just because you moved it doesn't mean you did the lift. Get your leg strength up.
This is a good morning, not a squat
ur poor fucking back
how to fix lower back pain, which exercises
band good morning for high reps are good. swings holding 2 25lbs plates at your side too. back extensions for high reps. basically stuff to just keep it moving, and get some bloof flowing/catching a pump.
Do you ever deload or is your gains constantly increasing? (Btw I bought your program PDF, it’s awesome!)
Teflon back!
What kind of imaging would show tendinitis? Tricep tendinitis in my case. X-ray didn’t show anything, now I’m scheduled for MRI with contrast. Mainly because I’m not 100% sure if it’s tendinitis and my doctor is an idiot. I’m taking healing peptides BPC 157 and TB 500. But now I’m wondering if peptides is a bad idea because they make the body heal faster and in the case of tendinitis it seems it’s better to heal properly than quickly. It’s like using a superfast bonding glue on something you haven’t aligned correctly. I don’t know just a hypothesis.
MRI would show it, but it's not necessary imo. If your joints hurt then your joints hurt. Who cares if the scan shows images consistent with tendinopathy or not? You hurt either way and the solution is likely the same either way....rehab it.
Idk where my mom got mines but I use to think it prob didn’t work because I hardly felt any pain because yk pain leads to getting better but when I increased the intensity from 8 to 21.. well I saw real quick. Now this isn’t to say that it works but my stomach hurts a lot and it could be a good thing and this is my honest review after day 1 of using it
Idk if it will work tho
I’m using the tactical ab simulator
Thank you
If I can OHP 105 for 5 reps how much should I do on these exercises?
they executed him if you pay attention you can see both his spotters ensure the apply guillotine pressure onto his neck, the one behind him pushed off the bar while applying that pressure & the other covered on the left pushed it forward.
If you have the choice between being Joel Seedman and not, then never be Joel Seedman…
Pin lifts also have a much higher degree of injury, which is exactly why even top-level powerlifters do NOT do them.
Lmao that's just a lie
@@EnkiriElite What a constructive comment. You clearly "know" your stuff. Except, wait a second, pin lifts on things like squats do not allow proper bracing under load, leading to that higher chance of injury. There is absolutely no reason to do pin squats compared to pause squats. Both remove any degree of momentum or "boucne", but in a pause squat, you are properly braced. Like I said, if they were so good, elite-level lifters would be doing them, but they almost never do.
I feel like my lower back will be fried on a 20 reps set.. that’s without mentioning my heart rate which would likely sky rocket from such a long set 😢
Try with lighter weight and see how it goes. My upper traps was sore after 1st time trying this lol. And I did front squat. He said back squat is best option for widowmaker